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Stop Blaming the Sprout!!! Estelle's guide to perfect Brussel Sprouts

Stop Blaming the Sprout!
Estelle Harford

Please stop blaming the Sprout!!!!!!!

It is once again the holidays, I think this was the fastest year of my entire life. For me, this time of year is filled with cooking a lot of Brussels Sprouts.  When I mention this, more often than not people tend to roll their eyes and lament about how much they despise the poor sprout.  I am here to tell you to stop blaming the poor sprout! I’m willing to bet that 90% of the people that claim they hate the sprout…have never eaten one that had been prepared properly….and truly it isn’t all that difficult.

Brussels Sprouts are small, round and cabbage shaped. They are typically green, although they do come in a less common red variety. Once you become a pro, and learn to experiment, you will see that they are diverse and can be steamed, boiled roasted or sautéed.

Brussels Sprouts are very healthy for you and are considered part of the cruciferous family. Yes, that is the very same vegetable family that every nutritionist on the planet is telling you to eat more of because of their cancer-protective properties - like broccoli, cauliflower, kale, mustard greens and cabbage - but brussel sprouts top the list.  They are ridiculously high in Vitamin K and antioxidant Vitamins C, E and A (in the form of beta-carotene), low in fat and high in fiber.  They aid detoxification, are an anti-inflammatory and lower cholesterol, but most importantly, they are delicious.
While there are many ways to prepare the Brussels Sprout, this is one of my favorites. Also, for the novice Brussels Sprout roaster, it will make you look like a genius.

Oven Roasted Brussels Sprouts

1 pound Brussels Sprouts, washed, trimmed and cut into quarters
2 cloves of fresh garlic, minced
1 1/2 Tablespoons of Extra Virgin Olive Oil
½ tsp Garlic Salt
½ tsp Fresh Ground Pepper 
One sprig of Fresh Rosemary, minced 
Two sprigs of Fresh Thyme leaves 


1. Preheat oven to 400. Line a baking tray with aluminum foil and lightly coat with 1 ½ tsp olive oil. You don’t want them to stick to the pan, so just a little is perfect.

2.  To prepare the sprouts, first wash, then remove and discard any outer damaged or yellowed leaves. Next, trim the stem, cutting it close to the bottom of the sprout.

3. Place the washed, trimmed and cut sprouts in a large bowl, coat with 1 ½ Tbsp Olive Oil and add all ingredients. Mix well. 

4. Pour onto lined baking sheet and spread out.

5. Place in preheated oven

6. Stir every 10 minutes to keep the sprouts from sticking, then return to the oven.  

7. When Sprouts can be easily pierced with a fork, take them out.

(Hint: Over cooked Brussels Sprouts will taste like sulfur - you still want them to be firm, NOT soft like you would cook a potato)

Please contact me with any ideas or questions. Preparing healthy food for you and your family should not have to be overwhelming.  Be adventurous, and step out of your comfort zone once in awhile, you might be pleasantly surprised!

-- Estelle Harford, Level 4 Ki-Hara Trainer, Personal Trainer and Personal Chef



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I am fortunate to have received Ki-Hara from Kristin.... Robin Kidd, LMT
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